Basic Biceps

Basic Biceps
This is a very basic yet incredibly effective bicep workout. Grunts and screams are not unusual for this workout as I value arm size immensely. Start with a good stretch and keep your lifting belt handy.

Feel free to grunt and scream at will. You can cheat a little on these but try to have good form. I also suggest that you do this workout at home because gym time is to spend on biceps and most gym don't like members who scream.

EZ-Bar Curls:

            1 set lightweight x 10 reps

*Do these slow and warm up your biceps

            2 sets moderate weight x 8 reps

*It's starting to get heavy now. Your muscles are warm by this point. Breathe deep, close your eyes and visualize the next set.

            1 set heavyweight x 6-8 reps

*Grunts at this point are a good thing. Feel the contraction of the muscle on every rep. If you feel good on #6 go for 8.

            1 set moderate weight x 8 reps

*A little easier but after the set you just did you'll feel cufty.

1 set light-moderate weight x 10 reps

*Just finish it. Don't think and crank up the music you'll need it for the last set.

1 set lightweight x burnout

*Grunt, scream, swing your back a little but blast out 20 good ones.

Drop the weights and hit the floor. Your arms will feel incredibly pumped, you'll be out of breath and trying to stay conscious.

Forcillo's Gym is based in Toronto, Canada James Forcillo can be contacted by email at forcillosgym@hotmail.com Back to the Workouts